Name: Playbook - Niki SugarySixpack - Lean + strong upper body W9/D2
Uploaded: 2024-03-28T18:05:10.465Z
Duration: 35 min
Description: Lean + strong upper body W9/D2

Need:
Dumbbells 
Mini loop band (warm up)
Step/bench/box
Wall

Rest directions in each circuit.

Form tips on each exercise.

Estimated time may differ slightly for each person!

-Upper/mid back muscles are working here
- Should not cause pain in low back. if it does lower the range of motion and focus on recruiting the upper/mid back.
-doesn’t need to be a massive range of motion. Recruiting the proper muscles at a lower range is better than strain with more range
-when pulling back imagine you’re pulling a band or cable. Really pull wit the lats
-Connect to the core before moving/lifting each rep
-Glutes help some as a stabilizer

Superman pull back

-can be done sitting/standing as long as you keep good alignment and length through the torso
-stay upright, movement is coming from the shoulder joint
-we’re not crunching forward as elbows come together or arching the low back as we open the elbows to the side
-depending on how tight you are you’ll feel a stretch in the upper/mod back and possibly the chest here
-Move with control

Elbow taps

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Slow and controlled movement of knee to elbow
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Knee to elbow plank

-can be done seated or standing
-slowly and with intention slide arms up the wall
-breath works along with the movement
-only go to range of motion, don’t push into discomfort

Arm wall slides

-Core engages starting right before lifting off floor
-Lift up should be driven by deep core engagement
-Keep light length through torso and hips and head stacked in line
-Move slowly with control
-Core stay connected to stabilize and prevent excessive wiggle in movement
-For more detail see quadruped plank lift tutorial in core work tutorials section

Lateral quadruped walk

-Press up from the floor, engage chest as you press hands into the floor
-Core should be engaged as you press up off of the floor and lower down. See core hold tutorial in core function section
-Core works with breath through movement. Exhale and engage on exertion
-Intensify by pressing up into full plank rather than on knees

Press up on knees

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Hips stay stacked vertically
-Deep core engaged through movement to stabilize

Side plank reach right

Side plank reach left

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Slow and controlled movement
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Sphinx plank

-Twist open through the upper mid back, in the thoracic spine - not low back
-Exhale lightly connect to core, move
-Flow through with intention - don't push range of motion or speed through movement
-Be mindful of just trying to reach with arm and not twisting
-Hold reach through for just a second or two, we're flowing through here
-Keep in mind optimal alignment of torso(hips, ribs and head stacked in line)
-Can sit on something lower if feels better
-If you have a severed diastasis, be extra mindful of how this is affecting your core!

Thoracic windmills

warm up

Move continuously through the exercises until time is up. Take up to 1 min before next circuit.

-Be sure that movement is done in a controlled manner
-Exhale to engage deep core to stabilize before extending arm
-Keep hips, ribs and head stacked (in line) to avoid ribs flaring at the top
-Core works along with breath throughout movement (see core breathing tutorial)

Alternating cheer press

-switch dumbbell position at the top of each curl
-Each curl is a rep
-Slow and controlled lower
-Body/hips should not help get the weights up
-Length through the torso with hips, ribs and head stacked
-Core works along with breath throughout movement (see core breathing tutorial)

Switch curl

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring at top of press with core connection
-Raise hands/weights up on a step or low stool to modify
-when feet are hopped in, make sure hips sit back and core is engaged to support deadlift movement to standing 
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Weighted burpee

-Press through hands to lift forearms off the floor, recruit triceps 
-Hips, ribs and head stacked for good alignment. Chin tucked
-Modify by bringing legs closer to arms. The further back the legs the harder it is on core and triceps. Err on the side of closer legs later in pregnancy for the sake of your core
-Core works with breath through movement, engaging with exhale before moving (see core breathing tutorial)

Tricep press

Circuit 1

Move continuously through the exercises until time is up

-Count every rep as 1. Right + left = 2 reps
-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Reverse press may not allow for full extension of arm at top
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Alternating curl to reverse press

-Only lower to elbows at 90 degrees
-Keep light length and hips, ribs and head stacked in line for good alignment
-Deep core works with breath through the movement (see core breathing tutorial)

Tricep dip

-Move with control
-Only as quickly as you can keep good form
-Be sure to keep ribs from flaring using your core connection as you press out
-Core works with breath throughout movement. Exhale, connect, move on ‘hard’ part of exercise (see core breathing)

Close curl to press out

Circuit 2

-Add pillow under chest for comfort/support
-Gentle core engagement for stability as you exhale and lift an arm
-Lift can be a very small range of motion
-move with intention

Y lift in child’s pose

-intensify to full plank. Only if you have a great grasp on the exercise and great core function
-targeting the serrations anterior. A very under mentioned but important muscle! 
-wide arms of you are having trouble feeling it(think wrapping Freon under shoulder blades and around to the side of the torso
-think sinking through the shoulder blades and pressing back up with no motion in the arms
-core works with breath through movement
-pay attention to alignment of hips, ribs and head- don’t want unnecessary rib flare or low back arch
-if struggling to connect: try dipping to knees and forearms (think child’s pose with lifted up head

Serratus push (quadruped)

-Exhale and connect to the core before moving the arms
-lift arms and rotate back
-palms face down at the start and rotate towards the ceiling at the end
-only go to range of motion

Y rotation

Finisher

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

Lat stretch

-Core is lightly engaged to add balance and support/keep proper alignment
-Bend or straighten arms to find optimal stretch for you
-This can also be done on something more stable like a thick rolled towel. Anything your arms will hang off of will work
-Keep breathing through the stretch

Chest stretch on foam roller(sub rolled yoga mat)

-Reaching over head to feel stretch along side body
-Keep length through torso
-Gently rotate slightly open towards your back, this is a very small range of motion
-The goal is a gentle stretch, not discomfort

Rotating side stretch right

Rotating side stretch left

-Keep light length through the stretch not sinking/dumping into it
-clasp hands and pull gently to open chest then switch hands to gently open the back
-Take range of motion to a slight stretch, not discomfort or forced range of motion
-Low back shouldn't feel compressed when opening chest

Arch + round upright

-Keep movement in the thoracic spine, not dumping into low back
-Exhale to arch (cat), core stays lightly connected
-Wiggle gently side to side, keeping hips stable
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat + thoracic wiggle

Cool down

Lean + strong upper body W9/D2

LEG DAY KWEEEEN! This is a great start to round 2 of Lean + Strong. Burn.

Katie

Tammie

Emma

Lean + strong lower body W7/D1

Julianne

Kelsey

Amazing 7weeks! I feel amazing 🤩 thank you so much 🙏🏻⭐️

Pamela

Lean + strong upper body W7/D2

Courtney

Lean + strong core + cardio W7/D3 (optional)

Loved this one, my whole body feels activated!

Corinne

Victoria

Solid and challenging if using heavy enough weights

Elisa

Lean + strong total body W7/D4

I love how there’s a bit of a strength challenge incorporated in this cardio workout!

Lean + strong cardio + core W7/D5

Hannah

Lean + strong lower body W7/D6

So effective and quick but challenging—LOVE!

Ally

Lean + strong upper body W8/D1

Natalie

Lean and strong lower body W8/D2

Natalie Hubbell

For the fire section I think you meant reps instead is seconds ? And for the trenching one stretch is 303sec 😉

Katekate

Lean + strong core & cardio W8/D3 (optional day)

I really enjoyed the great variety of exercises!

For some reason the app isn’t allowing me to play any of the follow along workouts 🤷‍♀️

It’s fixed!! You’re right, reps not minutes. So sorry!

Lean + strong upper body W9/D2

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